Because squat day on Monday was suckage, I decided to make up some of that missed work.
- Smith Machine (Behind the Neck) Shoulder Press: 20×12, 50×12, 60×10, 70×8, 80×8, 90×8, 60x3x10.
- DB Side Lateral Raise: 12x3x12.
- DB Rear Delt Fly: 25x5x10.
- Preacher Spider Curl: 45×9, 75×4, 55×10,8,7,8.
- DB Curls: 25×10,13,10,8.
So why the Smith Machine? Because I’ve given up on ego lifting barbell overhead pressing — at least for now. Barbell pressing overhead has always hurt and caused strain and injury my elbows, biceps, and forearms. I just can’t do it.
And at the risk of losing my powerlifter and functional fitness training cred, the Smith allows me to keep a neutral elbow and wrist position and use a false grip while progressively loading.